6199 Dressler Rd. NWNorth Canton, OH, 44720 

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November 30, 2015

 

Strength: bent over rows

 

Skill lift: cleans

 

Wod: In 9 minutes

21-15-9

hang cleans (135/95)

hand stand push ups

in remaining time

max effort: burpees

 

score is burpees

 

 

November 29, 2015

 

Strength:front squat/back squat

 

Wod: 2 x 6 min amrap

3 push ups

6 box jumps (24/20)

9 wall balls (20/14)

rest 2 min

9 push ups

6 box jumps (20/24)

3 wall balls (20/14)

 

November 26, 2015

 

Strength: push ups/hspu

 

Wod:

50 sit ups

10 man makers

100 tuck jumps

10 man makers

50 med ball push ups

10 man makers

100 mountain climbers

10 man makers

50 lunges

November 25, 2015

 

 

Wod: Partner "Kalsu"

100 thrusters (135/95)

5 burpees emom

November 24, 2015

 

Strength: straight leg deadlift

 

Wod: 2 rounds of:

2 min amrap

20 windshield wipers (95/65)

20 lateral bar hops

1 min rest

2 min amrap

20 front squats (95/65)

20 bar over burpees

1 min rest

2 min amrap

20 box jumps (20)

20 kettlebell swings (55/45)

1 min rest

2 min amrap

20 cal row

20 deadlifts (95/65)

1 min rest

November 23, 2015

Strength: Bench press

 

Wod: 6 rounds of 3 min amrap

1 min rest between rounds

6 chest to bar

9 push ups

12 jumping air squats

(bring a weight vest if you have one ;))

November 23, 2015

 

 

 

Strength: squat clean + 2 front squats

 

Wod: "Elizabeth"

21-15-9

power cleans (135/95)

ring dips

November 19, 2015

 

Strength: strict pull ups

 

Wod: 9 min amrap

8 kettlebell swings (70/55)

5 knees to elbow

8 goblet squats (70/55)

5 box jumps (24/20)

November 18, 2015

 

 

Strength: front squat

 

Wod: 

2000m row in Tabata

 

November 17, 2015

 

Strength: push ups

 

Wod: 4 rounds

11 overhead squats (95/65)

18 back rack lunge steps (95/65)

7 double hand release push ups

6 pull ups

 

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